Pregnancy and Postpartum Workouts
Working out during pregnancy is definitely becoming a little bit more mainstream, which is great! If you want to have a healthy pregnancy - just as if you want to be healthy non-pregnant - then working out needs to be part of the equation. As we’ve worked to educate women through the BIRTHFIT four pillars, we’ve noticed that the healthiest and most balanced moms are those who combine fitness, nutrition, mindset, and connection. This is true during pregnancy as well as postpartum. Simply adding workouts during pregnancy won’t do anything incredible if you’re not also eating well, taking care of yourself, and being mindful; basically, working out is always beneficial, but more so if you’re smart about it. Here are a few tips about working out when you’re pregnant that simultaneously apply to postpartum workouts. Start with your breath. A stable base is the best place to work from, and getting your diaphragm on top of your pelvic floor with a deep belly breath is the best way to get stable. Stop breathing up into your chest and obviously don’t try sucking in your baby bump (even if - no, especially if - you’re recently postpartum; everyone’s looking at the baby anyways, and pulling your belly in towards your spine wreaks havoc on your intra-abdominal pressure system as well as your back). Work your posterior chain. This seems to be somewhat of a hot topic recently - people talk about working your posterior chain, but what does that even mean? And why is it important? Your posterior chain refers to the muscles along your back side. During pregnancy, your center of gravity (COG) is shifted forward as your bump increases. If you want to workout while pregnant, then you need to make sure that you’re balancing the pull of your weight forward with strength along your back. Keeping your glutes and hamstrings strong is a great way to counteract that moving COG (and also keep your knees and back from aching as your belly grows). Some excellent exercises during pregnancy include squats, deadlifts, and lunges. These three help keep the posterior chain strong. These are also great for postpartum workouts, as they help to keep the body in balance while the COG is returning to its non-pregnant location. If you want guidance while pregnant, our BIRTHFIT Coaches who can help you! Train smart; recover smarter. If you’re working out, you should be doing some self-care in order to recover. If you’re working out when pregnant, then you need to be doing even more. Your body is changing rapidly. Having someone who’s comfortable working with pregnant women AND athletes is a must. Chiropractic is a necessity if you want to keep moving optimally and simultaneously prepare your body for labor (1). It’s also a good idea to work with a massage therapist or acupuncturist. Recovery also includes rest days. The term *rest day* doesn’t mean “sit on your butt all day”, but rather mobilize your body in a non strenuous fashion. Recovery also includes the immediate postpartum period. Don’t rush back to the gym or hit the trail just because your lochia stops. If you're in or near Raleigh, join the BIRTHFIT Postpartum Series. If you're not, check out the online BIRTHFIT Postpartum Programming or Conscious Core programs. And finally, Don’t do anything stupid. It needed to be said. If you aren’t comfortable, stop. If it hurts, don’t do it. If it doesn’t feel right, take it down a notch. Use your head. This is still your body, but you’re either currently housing another being or recently have done so; now is the time to get in tune with your body’s response to the actions you’re taking. For more information on pregnancy workouts, visit www.BIRTHFIT.com and also check out my books, The TrimesterSeries (in paperback or ebook).
Borggren, Cara L. Pregnancy and chiropractic: a narrative review of the literature. J Chiropr Med. 2007 Spring; 6(2): 70–74.Published online 2007. doi: 10.1016/j.jcme.2007.04.004PMCID: PMC2647084 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2647084/